I belt out my fair share of 4-letter words. But one of the worse ones I can think of is "Diet"! I'm not a huge fan of eating, if I could take a pill in place of a meal that would suit me just fine. But, that being said, I also don't like to restricted on what I can eat...if I want powdered donuts and Mountain Dew for breakfast then that's what I want.
Now, I'm not going to tackle what you should eat yet but rather how much. My dad doesn't know anything about nutrition other than the four basic food groups but even he grasps the idea that if you want to loose weight you have to burn more calories than you take in. So, how do you know how many calories you burn?
That's where your Basal Metabolic Rate (BMR) comes into play. The BMR is the number of calories your body would burn if you did absolutely nothing all day. I mean, if we lived the dream of being able to say in bed all day and watch tv and even had someone to operate the remote for us the BMR would be the number of calories you'd burn during that glorious day.
Ok, time for some math people. Here's how you calculate your BMR:
Men:
BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Women:
BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Here's a link to a calculator if you don't want to break out the paper and pencil.
BMR Calculator
So, my BMR is 1,899. I would burn 1,899 calories a day if I did nothing but stay in bed. Unfortunately I don't get to do that so to figure out about how many calories a day my body actually needs I have to multiply my BMR by some kind of activity factor between 1.2 (you're a lazy bastard that does nothing) and 1.9 (you're not reading this blog because you're training with your buddy Lance Armstrong).
I workout about 3 times a week so I'll go with 1.5 which means that I burn about 2,848 calories a day.
So if I'm happy with my weight then I'll eat 2,848 calories a day, workout 3 times a week and I'll maintain my weight. Of course this is just an estimate. Other factors include what you eat (which we'll cover later), genetics, how hard you exercise, etc...
You want to loose weight then you want to do it by dropping body fat. The safest way to do this and doing it without sacrificing lean muscle is slowly. About 1 pound a week for people that have body fat percentages in the lower teens. The more body fat you have the more weight you'll be able to drop without it being muscle.
Take a scientific approach. Subtract about 200 calories a day from your diet and keep everything else constant. If you've lost more than a pound after a week add some calories back on, if its less then take away some more.
Next in the series: Macronutrients
Playground of Life
8 years ago